Falcon Hill- 11/20/2018

Pax- Goldstar and Zebra

Q- Heater

Warm up, three laps
Stretch it out

Team up, Dora 1,2,3

Down track to certain point, toss heavy bag over your shoulder and back

100 push ups
200 squats
300 lbc

Recover

Lap around track

Sprint 80 yards then do 20 merkins
Sprint 80 yards then do 20 wide merkins
Sprint 80 yards then do 20 diamond merkins
Sprint 80 yards then do 10 burpees

Lap around track

Stretch it out

Namorama
Pic by the flag

DATE: 19 November 2018
AO: The Higgins (Thomas Cloud Park)
Q: Cobra
PAX: Tails, Wilson

Warmup: 20x SSH IC, 20x imperial walkers IC, ASAK (arm-swing-ass-kickers), bad boys, these guys

The Thang:

• Mosey to picnic shelter (after fording the river)
• Super 21 IC

• 1 big boy sit-up, 1 merkin
• 2 big boy sit-ups, 2 merkins
• … up to 21

20 jump squats 20 jump lunges 20 Bulgarian ball-crushers Planks

• 1 min regular
• 1 min elbow
• 30 sec each side

COT
COUNTERAMA
NAMERAMA

Mosey to flag

PICTURE

Pax: Zebra, Zamboni, Wrongway

Q: Heater

team run around the whole park on the path (.5miles)

Back to flag for stretching

we did “half gassers” (sprint to the other goal line and sprint back; like one part of a suicide)

Every time a gasser was done, a heavy bag (80lbs) was tossed over shoulder

Gasser 1: we got back and did 25 merkins

Gasser 2: we got back and did 10 burpees

Gasser 3: we got back and did 25 lbc

Gasser 4: we got back and did 25 merkins

Gasser 5: we got back and did 10 burpees

Half mile jog around the pond

Mosey to flag, ab circuit with 20 of each ; lbc, leg lifts, Freddy Mercury, flutter kicks

Jog to pull up bars and max out on pull ups and air squats

We did a light job back to the flag for various stretches stretches

Count- O- Rama
Name- O – Rama

Picture by flag

AO – Higgins
Date – 11/15/2018
Time – 0530
Q – Wilson

When we say “Modify as needed,” we usually mean if Q calls for 30 Merkins, but you can only do 15, that’s OK. Or maybe you need to do it from your knees. That’s how you modify.

Today we needed to modify the duration of the workout. Icy conditions meant it would take longer to get to work. It’s all part of preparedness that F3 defines as “Getting ready for the expected” (like, the morning) “while being ready for the unexpected” (like the icy conditions). Q Source

Actually, the workout was the second workout of the morning. The first was chipping ice off the windshield.

PVC Workout

• Big shoulder swings
• Reversed swings
• Front and back

Club bell

• Round the world
• Club mill
• Reverse mill

And the grand finale

• Jump Rope – 2 minutes

At a fundamental level, the most important aspect of even an abbreviated workout:

The fart sack still lost.

YHC,

Wilson

11/15/2018

AO: Falcon Hill

Q: Pavarotti

PAX: Dangle, Goldstar

❄️❄️❄️Mozy from base to Indian Riffle Park picnic shelter through the ice storm❄️❄️❄️

-Stretches

3 Sets

– 10 Burpees

-20 Leg Raises

-20 Flutter Kicks

-20 American Hammers

-20 Dying Cockroaches

-20 Freddie Mercuries

-20 LBC’s

10 Minute 21’s

-1 Sit Up

-1 Merkin

-2 Sit Ups

-2 Merkins

*Continue doing this rotation until 10 minutes is up.

❄️Mozy back to base❄️

Namerama

Photo

AO: Higgins
Date: 11-13-2018
Time: 0530
Conditions: Perfect

I’ve been reading a book called “Ready To Run” and have found out that all my life I’ve been running wrong. The foot is designed in such a way that if you run on your toes your foot functions like a spring and absorbs the shock. My knees are saying “Thanks! But what took you so long??” The difference is huge.

That’s the good news. The bad news is that this 65 year old body has been accustomed to running wrong for so long that doing it correctly now gives the body something new to complain about.

The word for today is – plantar fasciitis. Although the knees feel the relief, the connective tissue in the foot are now stretching in ways they are not accustomed to.

Modify as needed – no rucking today. All shoulder workout.

PVC workout
Front and back
Side to side
Twisters

Club bell
Wrist rolls
Big swings
Club mills

Tail gate dips

The three Fs of F3 are Fitness, Fellowship, and Faith, in that order. Why? “Because men who have no self-control over what they eat or drink and the daily use to which they put their bodies become captive to their lack of physical fitness.” Q-Source

Join us and we’ll work on that self-control thing together. And maybe we’ll learn some new tricks, too.

YHC,

Wilson

AO# DeHavilland 11-10-18

Q- Faucet

PAX- Wrong Way, Wilson, Zebra, Bone Daddy, Heater, Captain Planet, Dangle, Tails

Workout:

Mosey to shelter

Leg Stretches

Arm Stretches

Moroccan night club

Cotton Pickers X 10

Side Straddle Hops X 15

Jog around the Pond, stopping every quarter distance (4 stops). At each stop do 13 of one exercise, 20 of another exercise

Stop 1: 13 Merkins, 20 Air Squats

Stop 2: 13 Imperial Walkers, 20 LBC’s

Stop 3: 13 Leg lifts, 20 Dying Cockroaches

Stop 4: 13 American Hammers, 20 Flim Flams (Ab exercises)

Mosey back to flag, pick up gear, then to soccer fields

Sprint drag races (2 at a time), then put on exercise parachute, sprint back X4

Tire Flip, then jump through tires

Cinder block lifts and exercises

Jog around soccer fields

COT

Count-o-rama

Name-o-rama

AO: Falcon Hill

Q: Burt Macklin FBI

PAX: Tails, Goldstar, Cobra

 Stretch

 Workout: The Yeti

 15 4 count P/U; 15 Air Squats; 15 Sit Ups; 15 4 Count Jumping Jacks

1/2 mile AYG Run

Mosey to Falcon Hill

Rotation 1: 10x P/U; 60m Sprint; 10x P/U; 60m Sprint; 10xP/U; 60m Suicide Sprint; 10xP/U; Sprint to top of Hill; 10xP/U; jog to bottom of hill; 10x P/U; Sprint to top of hill; 10x PU; jog to bottom of hill; 10 x P/U.

Rotation 2: Rotation 1: 10x S/U; 60m Sprint; 10x S/U; 60m Sprint; 10x S/U; 60m Suicide Sprint; 10x S/U; Sprint to top of Hill; 10xS/U; jog to bottom of hill; 10x S/U; Sprint to top of hill; 10x SU; jog to bottom of hill; 10 x S/U.

Rotation 3: 10x  burpees; Bear Crawl 60 m; 10x Burpees; Bear Crawl 60 m; 10x Burpees; Bear Crawl to top of hill; 10 x Burpees; jog down hill; 10 x Burpees; Bear Crawl up hill; 10 x Burpees; jog down hill; 10 x Burpees

1/4 mile group jog

 Cot

Count o Rama

Name o Rama

AO – Higgins
Time – 0530
Q – Wilson

The sun was shining brightly with a slight breeze out of the south with the temperature in the mid 60’s.

Just kidding. It was still the gloom…..

Slowsey/Mosey .32 mile to the parallel bars
Tuck exercises
Slowsey/Mosey .32 mile to the parking lot

PVC Shoulder Work
Slowsey/Mosey .32 mile to the parallel bars

L-sit/Leg Lifts on the bars
Slowsey/Mosey .32 mile to the parking lot

Club Bell workout

Total Mileage – 1.28

The skunks seem to have called it a day for the season, but it is still a dangerous place to be. I nearly fell when I tripped on a Hedge Apple.

YHC,

Wilson